EMOM 10:
2 Hang Power Cleans @60-80% 1RM Power Clean

Every 6min x 5:
25/20cal Row
20 WB 9/6kg
15 T2B

9 sets of Deadlift:
EMOM 5:
7 Deadlift @60-65%
-Directly into-
EMOM 4:
5 Deadlift @70-75%

EMOM 5:
1 Split Jerk @65% 1RM Clean & Jerk

EMOM 5:
1 Split Jerk @70%

EMOM 5:
1 Split Jerk @75%

5 sets:
1 Back Squat (AHAP)

• This workout can be done in a couple of different ways:
• Build in weight each set. Start light and practice BIG jumps.
• Do a couple of warm up sets (not a lot, low volume here) and then hit all 5 singles at the same, challenging weight.
• Start light and stay conservative with the loading (around 75-80%) if your legs aren’t feeling it.

2 Sets (1 set every minute on the minute)
5 Deadlift

• Directly Into

3 Sets (1 set every minute on the minute)
3 Deadlift

• Directly Into

5 Sets (1 set every minute on the minute)
1 Deadlift

• Build to a heavy single for the day

7 sets of Front Squat:
Set 1: 2 @60%
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 1 @80%
Sets 5-7: 1 @85%
- Rest as needed btw sets.

EMOM 10:
1 Power Clean + 1 Push Jerk @75%-85% 1RM Power Clean

4x10

EMOM 10
- 5-15 Kipping knee raises/ t2b
- 20sek hollow flutter kicks

EMOM 20
- 20-30sek handstand hold
- 20-30sek handstand shoulder taps/ plank shoulder taps
- 10 + 10 windmills
- rest